Summers in Willmar are far too beautiful and far too short to spend stuck on the couch.
This 20-minute bodyweight workout is designed to get your heart pumping and your energy soaring.
This routine is built for everyone. No matter your fitness level, the goal is simply to keep moving and enjoy the fresh air.
The Format:
We are using a HIIT (High-Intensity Interval Training) format. This maximizes your time so you can get back to your summer plans.
- Work: 40 Seconds
- Rest: 20 Seconds
- Duration: 8 Exercises, 3 Rounds
- Equipment: None
The 8-Exercise Circuit
- Jumping Jacks: A classic way to warm up your whole body and get your blood flowing.
- High Knees: Focus on cardio and waking up those hip flexors.
- Burpees: The ultimate calorie burner. Scale it down by stepping your feet back instead of jumping.
- Mountain Climbers: A fantastic combo for core stability and cardio.
- Squat Jumps: Build power in your lower body. If jumping isn't for you, stick to fast air squats.
- Push-Ups: Build upper body strength. Dropping to your knees is a great way to maintain perfect form.
- Lateral Shuffles: Move side-to-side to improve agility and fire up your glutes.
- Plank Hold: The finisher! Focus on core endurance to wrap up the round.
Repeat the circuit 3 times.
A Few Tips for the Summer Heat:
- Hydrate: Keep a water bottle within reach and take small sips during every 20-second rest.
- Protect Your Feet: If the driveway or grass is hot, make sure you're wearing supportive athletic shoes.
- Listen to Your Body: This is about movement, not suffering. If you need a longer break, take it!
- Cool Off at the Y: If the humidity gets to be too much, the Kandiyohi County Area Family YMCA has AC and a welcoming community waiting for you.
